The paleo diet prohibits followers from consuming any grains, among other things. That’s because they’re hard to digest, not to because there’s anything nutritionally wrong with them, says Tiffany Stombaugh, a health coach at Natural Grocers.

“Human civilization was based on the consumption of grains,” she said. “They prepared grains in a process that took a long time.”

Stombaugh follows the paleo diet but includes grains as well. To take out harmful phytates, she first soaks, sprouts and ferments grains before she cooks them.

Her recipe: Put the grains in a bowl – brown rice, oatmeal, quinoa, whatever – cover with warm water, a little salt and a dash of vinegar and let rest for 12-24 hours. When it bubbles, it’s ready. Drain, rinse and cook.